How to breathe while crunching

Belly crunch helps our body to be strong and especially helps to strengthen the abdominal muscles, remove excess fat. When folding combined with proper breathing increases the effect of the exercise. However, not all of us know how to breathe properly when doing abdominal exercises.

Proper breathing during crunches determines half of the quality of the exercise. Therefore, when practicing we need to pay attention to the most accurate way of breathing. Proper breathing while crunching also has great effects that we do not know:
Correct breathing will help the body become healthier, remove bad substances from the body and help recharge. large amount of oxygen into the body, helping muscles and organs in the body receive a larger amount of oxygen. Correct breathing helps the body to be less tired because the body is still provided with the necessary oxygen. When inhaled correctly through the nose, the mucous membrane and hairy system here of the nose will filter dust in the air, remove some pathogenic microorganisms, avoid pathogenic microorganisms from entering the lower respiratory tract and help to Oxygen put into the body is clean and guaranteed. Exhaling through the mouth will help accelerate toxins and lung residues inside the body out, creating conditions for breathing in oxygen. Not only having the above effects, but breathing deeply, properly is also a measure of energy consumption, removing excess fat. This makes the exercise more effective.

The principle of correct breathing when bending the abdomen is that when there is a muscle contraction, then exhale and when the muscle relaxes (without force), inhale; inhale through the nose and exhale through the mouth. Whether the sit-ups on the machine, with equipment or without equipment, it is necessary to follow this principle of breathing to get the maximum effect of the exercise.
We must follow the above principle because when there is muscle contraction, part of these muscle contractions helps our body to eliminate unnecessary substances out through the airways more easily. On the contrary, when we relax our muscles, inhaling helps the body receive a larger amount of oxygen.

Exercise
1: Abdominal exercise lying down
Posture: Lie on your back on the floor, knees to bend your feet on the floor and hands slightly interlaced behind the nape of your neck. First, lift your head and shoulders off the ground and point your head and shoulders toward your belly. Simultaneously exhale and contract the abdominal muscles, holding this contraction position for a few seconds. Then, inhale, release the body and lower the body slowly back to the starting position. Do several repetitions in one workout for best results. Exercise
2: Abdominal exercise with roller

The first position: Kneel with 2 knees on the surface of the exercise mat, hold the position of the 2 handles of the roller and prepare the posture like a cow. Next, pay attention to put the entire weight of the body on the knee and the handle of the roller. Use 2 hands to push the roller forward as far as possible, the whole body bends down and rushes forward with the roller taking care not to let the body touch the ground and at the same time inhale deeply. Finally, when the roller is in the farthest possible position, hold the position for a few seconds, then pull the roller back to the original position, contracting the abdominal muscles and exhaling at the same time. Repeat the above steps several times to achieve the desired effect. Exercise
3: Sit tight on a chair
Choose a firm chair, then sit on the edge of the chair. Put your feet on the floor, hands firmly on the seat behind. Raise your legs parallel to the floor, lean back slightly about 45 degrees, elbows bent to the side. Pull your knees towards your abdomen and while exhaling, tighten your abdominal muscles, holding for a few seconds in the position closest to the abdomen. Slowly extend your legs back to the starting position while inhaling. Continue to practice several times to achieve the desired effect. Thus, through this article we have learned how to breathe correctly when doing abdominal exercises or when doing many other exercises. Breathing correctly when practicing helps bring more efficiency to the exercise, achieving better efficiency for the whole exercise will help you be more motivated when practicing. Exercise will help keep the body healthy and reduce the risk of chronic diseases. Work hard to improve your health and don't forget to follow useful information at Vinmec website!